Trifecta Trifecta

Thursday 02.07.19


A) 3 Rounds:

10 Calorie Row
10 Walking Lunges
10 Calorie Bike

B) 2 Rounds:

40 Single-Unders
20 Sit-Ups
40 seconds Plank Hold
20 seconds Rest


Barbell Lunges

2 sets x 8 reps

Objective: build each set, starting with the bar, in reps of 8 each leg, until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.



12 Rounds For Time:

8 Jumping Lunges
4 Toes-to-Bar
2 Bar Dips

Workout Tip

Jumping Lunge: you should try and complete all 12 repetitions in 2 sets or less.

Toes-to-Bar: you should work on getting all of the repetitions unbroken

Dips: work on strict movements, scale to 2 negative dips or 4 close grip push ups.

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